1001 Low-Fat Veg: Wheat And Barley Bowl

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* Exported from MasterCook *

 

Wheat And Barley Bowl

 

Recipe By : 1,001 Low-Fat Vegetarian Recipes by Sue Spitler, page 549

Serving Size : 4 Preparation Time :0:00

Categories : Grains And Cereals Side Dishes

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

Vegetable cooking spray

3/4 cup barley

2 1/2 cups Canned Vegetable Stock

(see separate recipe)

OR canned reduced-sodium vegetable broth

1/4 cup bulgur

1/2 teaspoon dried thyme leaves

6 ounces thinly sliced turnip greens

OR kale or spinach

1/2 cup thinly sliced green onions and tops

1/4 cup finely chopped parsley

1 large tomato -- coarsely chopped

1/4 cup coarsely chopped walnuts -- toasted, up to 1/2

1 tablespoon lemon juice -- up to 2

Salt and pepper -- to taste

 

4 servings (about 1 cup each)

 

Grains and greens are cooked together, then combined with tomatoes and

toasted nuts.

 

1. Spray large saucepan with cooking spray; heat over medium heat until

hot. Add barley to saucepan; spray lightly with cooking spray. Cook over

medium heat stirring occasionally, until barley is golden, 5 to 8 minutes.

 

2. Add stock to saucepan; heat to boiling. Reduce heat and simmer,

covered, 40 minutes. Stir in bulgur and thyme; simmer covered, 15

minutes. Stir in greens, green onions, and parsley; cook covered, until

all liquid is absorbed, about 10 minutes. Stir in tomato, walnuts and

lemon juice; cook 5 minutes longer. Season to taste with salt and pepper.

 

Per Serving: Calories: 257, % Calories from fat: 20, Fat (gm): 6 Saturated

fat (gm): 0.6, Cholesterol (mg): 0, Sodium (mg): 66, Protein (gm): 8.6,

Carbohydrate (gm): 41.7, Exchange: Milk 0.0, Vegetable: 1.0, Fruit: 0.0,

Bread: 2.5, Meat: 0.0, Fat: 1.0.

 

 

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